Today’s advanced assisted reproductive technologies are amazing in overcoming fertility challenges, but did you know that you can also help boost your fertility naturally? Whether you’re just starting your fertility journey or are on your third round of in vitro fertilization (IVF), it makes sense to give your body all the support you can. One of the best ways to do that is to make sure you are getting enough of the vitamins and nutrients below.

Iodine

The reason salt is typically iodized is because iodine deficiency can cause serious health problems, and we don’t always get enough iodine from our diets. However, iodine deficiency is still widespread and can have a big impact on your fertility. In fact, one study showed that men whose iodine levels were either too high or too low had lower sperm counts, poor semen quality, and took a longer time to conceive. 

Similarly, another study found that being moderately or severely deficient in iodine lowered a woman’s chances of conceiving by nearly 50 percent. In addition to iodized salt, iodine is found in many foods, including beans, seaweed, fortified bread, dairy, eggs, fruit and oysters. Be sure to eat plenty of iodine-rich foods and ask your doctor whether you need an iodine supplement. 

Vitamin D

Vitamin D deficiency is common, especially in northern latitudes with less year-round sun. And that’s problematic because having too little vitamin D can lead to a whole host of health problems, including conditions linked to infertility. Polycystic ovarian syndrome (PCOS) and endometriosis are common causes of infertility, and both are also thought to be impacted by a lack of vitamin D. 

Vitamin D plays a big role in regulating your immune system, reducing inflammation, and keeping your blood sugar stable. Taking supplements can help your body support a pregnancy, and some evidence suggests that taking supplemental vitamin D is linked to higher rates of fertilization among couples undergoing infertility treatments. 

Calcium

Calcium is essential not only for bone strength, but also to the proper functioning of your blood vessels, hormones, and nerves in your body. Lacking an appropriate amount of calcium can be disastrous for your health, including your fertility. In fact, having too little calcium in your body is linked to a higher risk of preeclampsia and high blood pressure, which can endanger your health and cause you to miscarry.

Calcium also interacts with vitamin D, so if you don’t get enough calcium, it’s likely you won’t get enough vitamin D, either. That’s why foods are typically fortified with both calcium and vitamin D. You can increase your calcium intake with either supplements or through calcium-rich foods like leafy greens, nuts and fortified dairy or juice.

Iron

There is emerging evidence that iron may play a big role in fertility, particularly non-heme iron that comes from plants and is less easily absorbed by the body. It appears that taking non-heme iron supplements could boost your fertility naturally if you’re experiencing problems with ovulation. 

Men, on the other hand, often consume too much iron which can have negative effects, including low testosterone, sexual dysfunction, and sperm issues. Be sure to talk to your doctor about the amount of iron you need. 

Omega-3 Fatty Acids

Omega-3 fatty acids are important for both your overall health and your fertility. They’re the “good fats” found in fish, flaxseeds, green leafy vegetables and other fortified foods, and work to decrease inflammation in your body, improve brain functioning, and help your cells function properly. 

Current research suggests that omega-3 fatty acids can help extend your reproductive lifespan, lower the chances that you’ll stop ovulating, improve egg maturation and embryo growth, and help reduce the effects of PCOS. Omega-3s have also been associated with greater success of fertility treatments. 

Folic Acid

You’ve probably heard that folic acid (vitamin B9) is essential to take during pregnancy, but it’s also important for your fertility. For example, research has found that women who take or consume higher amounts of folic acid (eg. 400 mcg daily) were more likely to become pregnant and less likely to stop ovulating than those with lower levels of folic acid. 

In addition to boosting fertility, taking folic acid well before you become pregnant can help prevent birth defects.

Vitamins B12 and B6

Vitamins B12 and B6 also play a crucial role in your fertility by working to keep your levels of  an important amino acid, homocysteine, in check. Too much homocysteine, especially if you’re also deficient in folic acid, makes you more likely to experience a miscarriage. 

Additionally, studies have shown that women undergoing IVF who were deficient in vitamin B12 had lower-quality embryos than those with normal levels of B12. 

These essential vitamins all have the potential to boost your fertility naturally. But balance is critical. Some vitamins are dangerous if taken in large doses, so always talk to your doctor about which vitamins are best for you. 

At Halo Fertility, we know that no two patients are alike. We’re here to answer any questions you have about the vitamins you should take to help boost your fertility, and discuss your customized treatment. Schedule a consult today!